Exercise To Reduce Belly Fat Naturally in weeks At Home – In this article, we are going to talk about the most effective 10 exercises to reduce belly fat naturally in weeks at home.
To reduce belly fat one should understand the concept of body fat percentage and the amount of water retention in an individual body. By following this 10 exercise to reduce belly fat naturally at home, one will surely able to see the results in weeks.
we need to understand that exercise is just 30% and the rest is again all your nutrition.
This 10 exercise to reduce belly fat naturally in weeks at home will be more effective,
one will get the result only when a person knows and follow his or her proper nutrition,
and has a well-known idea about daily macronutrients breakdown.
Again if you are training any parts of your muscle group and spending 2-3 hours in the gym,
and doing excessive cardio and doing all intense workouts and you are messing with your diet then your results will slow down or in simple terms, you will slow down the process of achieving your fitness goals.
10 Exercise To Reduce Belly Fat Naturally In WeeksAt Home
The first thing to do before starting any of the exercises is to do a warmup. Warm up is very necessary because our body is not prepared and it is in rest situation so it is always advisable to do a warm-up of at least 10-15 minutes minimum. By doing a proper warm-up of the body the main benefit the body will get is that there will less chance of injury and every muscle group of the body will be active and will be able to perform well during the workouts.
Many people when they do workout they do not feel or they do not do warm which is completely wrong and we highly recommend not to follow any such practices.
For warm up you can do anything just like skipping, jumping jacks, running, push ups, pull ups. While doing warm-up ensure that you are making you every muscle group active mainly arms, back, and legs.
The first exercise is crunched. This is one the most popular exercise that can really help you to lose belly fat and also helps to strengthen the core muscles and also helps to get upper abs.
For beginners who are looking for crunches, they can perform the same above exercise as shown in picture but they can touch feet to the ground and perform the same exercise. For the advance they can do can exactly what is shown in the picture.
While doing crunches make sure you bend your legs to half or 45 degrees as shown or completely touch to the ground and slowly lift your head towards upward direction,you can use your hands at back of your head to give a bit of support and make sure when you are coming up you breathe out and then goes down i.e., when you are moving your head or bringing your head back to the ground you try to inhale at that moment. Do this exercise to reduce belly fat and strengthen the core muscle for 3 sets of 12-15 repetition.
The next exercise is bicycles or bicycles crunches. This is one the most effective exercise to hit your obliques muscle.
To perform this exercise you must lift your one leg as shown in the picture and at the same time, the opposite hand must touch your knee.
For example – If you are lifting your left leg then you must bring right-hand elbow and try to touch your left leg knee as much as possible and then repeat for the right leg but now you will bring your left-hand elbow to your right leg knee.
Perform bicycles crunches for 3 sets of 12-15 repetition.
3.Toe Touch –
The next exercise is toe touch. Toe touch exercise is very effective to reduce belly fat and this exercise also creates more tension on the lower belly and helps to reduce lower belly fat.
To perform toe touch exercise, firstly just lay down on the ground and lift your legs to 90 degrees and now with both the hands try to touch your toe as much as you can ( shown in picture).
Perform toe touch exercise for 3-4 sets of 15-20 repetitions for reducing the stubborn fat and lower belly fat.
4.Russian Twist –
The next exercise is the Russian Twist. Russian twist is all time favorite exercise to build abs. Russian twist exercise is another form of exercise which will help you to build obliques and this exercise will also strengthen the core muscle and also helps to lose lower belly fat.
To perform Russian twist just sit on the ground and lift your both legs to half as shown in the picture if you are advanced and for beginners they can touch their legs on to the ground,then bend your body slightly towards 30 degrees approximately as shown in the picture and then with your both the hands touch both side of grounds i.e., towards right and left , if you feel this is to easy for you then you can add some weight, just hold some plates and perform the rest as same discuss before.
5.Declined Crunches –
The next exercise is Declined side crunches. Declined side crunches are an alternative form of basic crunches. This exercise helps to target the lower abs and is one the most effective exercise to reduce the lower belly fat.
This exercise also helps to hit some part of your obliques muscle, so declined crunches should be in your workout to hit obliques and lower abs.
To perform the declined side crunches just get it into the declined seat and just follow the same steps that you follow in doing crunches but just make sure that while coming up you turn around on your both side i.e., right and left.
A declined seat can be easily available in the gym and you can easily do that but when you are at home you can do it somewhere on your couch, just make sure that your body slopes downwards towards the ground and perform the rest as same as discussedg before.
6.Mountain climbers –
The next exercise which is going to help to reduce the lower belly fat is mountain climbers. Mountain climbers are one of the most effective exercises to reduce the lower belly fat from your body as this exercise solely focuses on and helps to target on the lower abs.
In order to reduce the lower belly fat and to have a flat stomach and to remove that stubborn belly fat one should perform mountain climbers in their workouts.
To perform mountain climbers just get it into the plank position and then slowly bring your left leg towards your left elbow and then bring back your left leg and do the same with right leg, bring your right leg slowly towards your right elbow.
7. Leg Raises –
The next exercise is Leg raises. The most effective exercise which will help you to lose lower belly fat is leg raises. Leg raises helps to hit the lower abs .
To perform the leg raises just get lay down on the ground and then lift your both legs to 90 degrees as shown in the picture and then bring back to the ground but do not touch the ground fully, just stop few inches before you touch the ground. Perform leg raises for 3-4 sets of 15-20 repetitions to reduce belly fat.
8.High knee touch –
The next exercise is High knee touch. High knee touch is the best way that you can able to lose the lower belly. Our main goal is to remove the lower belly fat, so most of the exercise which we discussed tends to helps in losing lower belly fat.
High knee touch is one the exercise which will help you to lose lower belly fat but while performing the high knee touch, this exercise will increase your heart beat which means you will tend to burn more calories through this exercise.
To perform this exercise just bring your leg half towards your belly as shown in the picture and perform this with both the legs alternatively and with a bit of speed to as much as you can.
The next exercise is Planche. Planche is another exercise which is the best way that you can tighten your lower abs and this exercise help the lower abs to be more visible.
Planche hits lower belly and also strengthen the overall core muscles which ultimately helps to build a define structure of abs.
To perform the planche just hold the bars and slowly lift your legs to 180 degrees,
and hold it on that position to at least 30 seconds and then slowly brings back to downwards.
If you can’t get access to the holding bars then you can do it on chairs by holding it on both the sides.
The final exercise is Plank.
Plank is one of the best exercise to reduce the lower belly fat very fast.
Plank helps to strengthen the core muscles and is one the most popular exercise that helps to lose belly fat and to get flat stomach.
One can go for 30 day plank challenge and can see a significant results.
Perform the plank and be in the same position as it is shown in the picture and do not lean more towards the ground nor to in upwards just be in flat position and hold it for at least 30-45 secs for beginners and if you are advanced then you can hold it for 1 minute to 90 seconds. Perform this for 3 sets every day to have a major change.
When you are done with exercise one should do stretching after the complete workout. Again as we discussed before workout we need to do warm up and after workout stretching is also important. Stretching allows our body to cool down and get relaxed.
Also, check out our diet plan to lose belly fat
Things to Remember –
1. Perform the above mention exercise for at least 3 sets of 15 repetitions minimum.
2. Do not exceed the number of repetitions on a high scale, it’s not the number will help you to lose belly fat but the correct form.
3. Follow proper diet and eat high protein foods.
4. Stay in calories deficit.
5. Eat raw veggies as it will help to flush out all the lower belly fat.
6. Avoid junk foods and lower the amounts of sugar and salt you are taking in your meals.Eat good fats.
7. Do not perform the above mention exercise or any other exercise immediately after your meal. There should be around 2-3 hours gap between your meal and exercise you are starting it with.
8. Stay hydrated all the time, when you are trying to lose belly fat water should be your number one priority.
9. Track your progress on weekly basis rather than daily basis.
10. Stay consistent.
By following the above mention tips and guidelines and 10 Exercise to reduce belly fat naturally in weeks at home,
one can easily able to get results in weeks and remember that the process of burning fat from your body needs time, it will not happen 2-3 days.
Again when you are aiming to lose fat from your belly then you will tend to lose fat from your overall body rather than just from your belly.
Obliviously by following the above mention exercise, the process of burning fat from your body will start,
and follow the exercise for at least 5-6 times per week.
Do not overload yourself with many intense abs exercise just remain in minimum range.